14 Station Road, Watford. WD17 1EG.

Tel:01923 802 028    -    Mob:07747 603 889

No.1 GLUTEI STRETCH

1. Lie on your back, keeping your head on the floor.


2. Bend both legs so that your feet are flat on the floor.


3. Cross your legs placing the ankle of one leg on the knee of the other.

No.3 PSOAS STRETCH

1. Kneel onto one leg and bend the other forward placing your foot flat on the floor toes pointing forwards.


2. Lean your body forward onto your front knee keeping the torso straight during the stretch.

No.2 KNEE HUGS

1. Lie on your back, keeping your head on the floor.


2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees.

3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor.

No.4 HAMSTRING STRETCH

1. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.


2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.

3. Exhale and pull your leg toward your chest, keeping it straight allowing the tension to build up in your hamstrings.

4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.

• lower back & hips